5 Free Weight Lower Body Exercises for Over 50s

Goblet Squat

Hold a dumbbell or kettlebell close to your chest and perform squats, engaging your lower body muscles and improving strength and mobility.

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Dumbbell Lunges

Hold a dumbbell in each hand and step forward, performing lunges to target leg muscles, improve balance, and strengthen the lower body.

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Romanian Deadlift

Hold a dumbbell or barbell and hinge at the hips, lowering the weight while maintaining a straight back to strengthen the posterior chain and improve stability.

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Step-ups

Step onto a platform with one foot and drive through the heel to lift your body up, targeting the lower body muscles and enhancing strength and stability.

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Calf Raises

Rise up onto the balls of your feet and lower back down in a controlled manner to target the calf muscles, improve strength, and enhance balance and stability.

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